The 2-Minute Winter Reset: A Simple ADHD-Friendly Trick to Reduce Overwhelm During the Busy Season

Sumiko Stacey
4 days ago
2 min read

by Sumiko Stacey, Accredited ADHD Coach

Winter can be one of the hardest times of the year for people with ADHD. The days are darker, the weather is colder, routines fall apart, emotions run higher, and the pressure to “keep everything together” increases... especially as the holiday season approaches.

If you’ve been feeling overwhelmed, low-energy, scattered, or more sensitive than usual, please know this: Nothing is wrong with you. Your ADHD brain is reacting to an environment that demands more energy, structure, and emotional regulation, during a season that gives you less.

The good news? There is a simple, science-backed technique you can use to quickly calm your nervous system and get back to a steadier place.

It takes two minutes, and works even when your mind feels chaotic.

Why Winter Feels Harder for ADHD Brains

People with ADHD often experience winter more intensely because:

Low sunlight reduces dopamine and energy
Cold weather limits movement (movement helps regulate ADHD brains)
The holiday season adds emotional and social pressure
Executive function demand increases
Routines become inconsistent
Sensory overwhelm often spikes

Your brain isn’t “struggling for no reason.” It’s working overtime, often in survival mode.

That’s why grounding techniques that don’t rely on focus or willpower can be so powerful this time of year.

The 2-Minute Temperature Reset: A Quick ADHD-Friendly Winter Rescue

When overwhelm hits, your nervous system often gets stuck in an emotional stress loop. You might feel frozen, restless, overstimulated, anxious, or emotionally overloaded.

The fastest way to interrupt that loop?

Change your body temperature, just a little.

Small temperature shifts send strong signals to the brainstem, helping your body move out of “threat mode” and back into safety.

Here's how to use the Temperature Reset:

Step 1: Cool Down (20–30 seconds)

Run your hands under cool water or place a cool object on your wrists or cheeks.

This activates your dive reflex, slowing your heart rate and calming acute stress.

This is especially helpful when:

You’re spiralling
You’re emotionally overloaded
You feel stuck, frozen, or panicky

Step 2: Warm Up (30–60 seconds)

Wrap a warm scarf around your neck, heat your hands, or hold a warm mug.

This increases vagal tone, signalling safety to your nervous system.

Perfect for:

Regaining focus
Settling your thoughts
Coming down from sensory overwhelm
Resetting before returning to a task

Why This works for ADHD Brains

The Temperature Reset is powerful because:

It shifts your state through the body, not the mind
It bypasses the need for motivation
It restores a sense of grounding quickly
It’s discreet and easy to use anywhere
It helps regulate emotional intensity

It's simple, fast, and biologically calming.

You Deserve Ease, Especially in This Season

If this time of year feels messy, chaotic, or emotionally heavy, you’re not alone. Your brain is doing its best in a demanding season.

Tiny shifts like the Temperature Reset can give you the stability and softness your nervous system is craving.

I help women with ADHD shift from overwhelm and self-blame to clarity, confidence, and ease, through coaching, executive function support, and neuroscience-based approach.

If you’d love personalised support this winter, I’d be honoured to help.

👉 Book a free discovery call here

Let’s make this winter feel lighter and calmer, together.